Day 14 of #asanaplaybook
👉Low Plank (Chaturanga Dandasana)👈 ✔️From high plank, keep legs engaged, tail bone drawing back and down, belly in and shoulder blades down and drawn into your back
✔️Shift weight forward and bring shoulders over fingertips
✔️Keep elbows hugged into the sides of the body and lower half way to the floor
✔️Keep elbows over wrists and shoulders in line with the elbows
Gaze straight down
✔️To exit, push back up to high plank or go through your upward facing dog
✔️Knees can be on the floor for modification ---
➕Benefits: Strengthens core, back, shoulder, arm, leg, and glute muscles.
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1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

Day 13 of the #asanaplaybook
👉OHY Triangle (Trikonasana)👈 ✔️Stand with feet 4-5 feet apart, arms out to side parallel to floor
✔️Turn right foot out, bend right knee, right thigh bicep parallel to floor
✔️Inhale move both arms at the same time
✔️Right elbow in front of right knee
✔️Look up toward the ceiling
✔️Stretch left arm up and right arm down
✔️Left hip forward, right knee back with help from elbow
✔️To exit, lift upper body up returning to neutral spine as you straighten right leg
✔️Repeat on other side
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➕Benefits: Strengthens core and legs, stretches and strengthens hip muscles.
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1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

Day 12 of #asanaplaybook
👉Crescent Lunge Prayer Twist (Parivrtta Anjaneyasana)👈 ✔️From down dog, step your right foot forward and bring your arms overhead
✔️Keep your left heel in the air, straighten your left leg, left hip forward, right hip back
✔️Bring your hands to heart center (prayer), bow forward, lengthen your spine and twist to your right
✔️Hook left elbow on outside of right knee, continuously twist
✔️Squeeze inner thighs towards each other, keep knee over ankle, and take your gaze up
✔️To exit, gently return to neutral spine in crescent warrior, plant your hands and step right foot back to downward facing dog. ✔️Repeat on other side
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➕Benefits: Stretches hip flexors of back leg, strengthens legs, wrings out internal organs through twist.
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1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

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Day 12 of #asanaplaybook
👉Crescent Lunge Prayer Twist (Parivrtta Anjaneyasana)👈 ✔️From down dog, step your right foot forward and bring your arms overhead
✔️Keep your left heel in the air, straighten your left leg, left hip forward, right hip back
✔️Bring your hands to heart center (prayer), bow forward, lengthen your spine and twist to your right
✔️Hook left elbow on outside of right knee, continuously twist
✔️Squeeze inner thighs towards each other, keep knee over ankle, and take your gaze up
✔️To exit, gently return to neutral spine in crescent warrior, plant your hands and step right foot back to downward facing dog. ✔️Repeat on other side
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➕Benefits: Stretches hip flexors of back leg, strengthens legs, wrings out internal organs through twist.
---
1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#indyhotroom#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#indyyoga#indyfitness#317yogis#downtownindy#carmelindiana#fishersindiana#visitindy#massaveindy#loveindy#indianapolis#fitnesswomen

Day 8 of #asanaplaybook
👉Extended Side Angle (Utthita Parsvakonasana)👈 ✔️Start in warrior 2 with left leg forward, 90-degree bend with left knee
✔️Bring left elbow to left knee and reach left hand down
✔️Bring right arm overhead, palm facing the floor, and reach fingers tips to front of room (right side of your body is a perfectly straight line)
✔️Look up towards the ceiling, keep neck long, and keep belly pulled in
✔️To exit, use core strength to lift torso up and return to warrior 2
✔️Repeat on other side
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➕Benefits: Strengthens leg muscles and core muscles, stretches hip muscles.
---
1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

Day 4 of #asanaplaybook
Standing Separate Leg Head to Knee with Stretching
It’s been a long day of tourist-ing and I wish I could have practiced this pose in one of the many beautiful places I visited in #Amsterdam today But the amounts of people and fear of having my phone stolen kept me from trying it. So, here it is in from one place you’re sure to find no people: a hotel stairwell. This felt great on my hips and hamstrings after a full day of walking. The challenge for me is always to look at my stomach, keep my belly pulled in and breathe in and out through the nose. To me it is a humbling pose, there’s no showing off or wearing of crowns. (But if you’re that weirdo #practicingyogainthestairwell you might as well wear a #verybighat)
#thehotroomyoga#indyhotroom#teamhotroom#sweatstretchstransform#originalhotyoga

Day 4 of #asanaplaybook
👉Standing Separate Leg Head to Knee (Dandayamana Bibhaktapada Janushirasana)👈 ✔️Stand up and separate feet about 3 feet (36inches)
✔️Arms overhead, cross only the thumbs
✔️Turn to the right until hips are 1 line from the side
✔️Tuck chin to chest and slowly go down, arms and head together
✔️Touch forehead high up on knee to create compression in front side of body
✔️Can bend knee to get forehead/knee connection
✔️Continuously push fingertips into floor
✔️To exit, keep 2 hip points in one line and come up arms and head together
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➕Benefits: Compresses front side of the body, improves flexibility of hamstrings and calf muscles.
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1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes.
2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

Day 2 of #asanaplaybook
Eagle (Garudasana) -From a standing position, bring your right arm under your left, twisting first at elbows then at wrists
-Back of the arms, triceps, parallel to floor
-Keep the twist in your arms and sit in your chair pose, stay low and bring your right leg over your left -Bring right foot behind left calf muscle, all 5 toes visible from the front
-Or point the toes in that direction if the wrap is unavailable
-Pull belly in, shoulders over hips. -To exit, carefully unwrap legs and arms. Repeat on the other side
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Benefits: Opens up major joints in body, improves balance
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Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. ---
Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#hotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits#transformyourlife#chicagoyoga#chicagofitness#glenview#chicagonorthshore#chicago#choosechicago#fitnesswomen

Day 1 of #asanaplaybook
OHY Half Moon (Ardha Chandrasana) -Start standing with feet and toes together
-Arms overhead, interlock 10 fingers, release index fingers, cross thumbs
-Hips slightly forward, upper body back
-In a straight line, bend body to the right, keep knees and elbows locked
-Pull belly in, lift up and push hips to left
-To exit, use core strength to lift up and come back to neutral spine
-Repeat on the other side
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Benefits: Strengthens and firms spinal muscles and opens intercostal muscles
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Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. --- Tag or check in at The Hot Room on Facebook and/or tag @thehotroomnorthshore on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice!
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#thehotroomnorthshore#thehotroomyoga#sweatstretchtransform#embraceyoursweat#stretchyourlimits